Archives for category: Training Skills

It’s time for the Easter Swim this week.  So we will be splitting the session into two equal 65 minute sessions – starting at 7am and 8:05am.

This will be a chance to put all of the hard work over the last few weeks to the test by seeing how all all our hard work on fast 50s and 100s translates into easy speed over a long endurance set.  The set will be a challenge and consist of a long set of 100s off a fairly short turnaround time.  Pace yourselves, relax and enjoy the challenge by focusing on good technique to achieve a good easy-speed.

See you Saturday!

Rob

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Great effort last week on the fast 100s!  Those sorts of intense sets really let you practice expanding the envelope of your sustainable speed.  We will be expanding the envelope in a different way this week by returning to the Will Clarke set of fast and slow 50s.

Many of you will remember that this is a challenging set with fairly short recoveries at the start but getting longer at the end.  It is a great set for working on speed endurance.  To maximize the benefit of this set aim for a big difference in speed between your fast and slow 50s.  You should aim for a  minimum 5s differential of your times between the fast and slow 50s.  This will be a challenge on the earlier ones with a short turnaround time.  One the later 50s you should be able to get much more than a 5s differential on the faster and slower 50s.  How big a differential can you achieve this week?

See you Saturday!

Rob

It is important to expand the envelope of speeds you can swim at if you want to increase your speed.  The set of USRPT fast 50s is a good set for this where you are swimming at an unsustaitably fast pace so that you have to miss some out to keep your times.  This week we are going to do a set of 100s to work on expanding the envelope of your swim speed.  You will be getting much more rest than you usually do so please swim each 100 faster than your 400m race pace (aim for 5s per 100m faster.)  However, the aim is to swim every one at the same pace, though, so don’t go completely mad at the start!

See you Saturday,

Rob

It’s time for the final set of time trials for the Winter.  And after a Winter of technique work and all the recent high-intensity training it’s a good opportunity to get a measure of what sort of swim condition you are in before we hit the race season.  So relax and enjoy the challenge of swimming with some good easy-speed.  To help with this I suggest focusing on working hard on the 5m into and out of each of your turns before relaxing in between on each length.  See what effect that has on your time, distance per stroke and stroke rate.

See you Saturday!

Rob

Well done for your efforts on the ratchet set last week.  I know most of you found it a good challenge and for those of you in lane 2 who found it too easy – don’t worry – it will be more challenging next time we do it!

This week we will continue with the race-pace work with the Brownlee set of progressively-paced 100s.  They are in blocks of 3, with a descending rest, swum 1-3 progressively.  This means the first 100 is a bit slower than your 1,500m race pace, the second 100 at your 1,500m race pace and the third 100 faster than your race-pace.  There is no extra rest on this set, though, so you will need to use the steady-paced 100s to recover.  I call it the Brownlee set as it is reputedly one of the Brownlee’s favourite sets.  I like it too!

I have to leave at 8am on Saturday so won’t be coaching the 8am session.  I will see if I can get someone to cover but if not I am sure you will cope looking after yourselves.  Lanes 1, 2 and 3 were all full again this week with 10 per lane so please do arrive promptly, choose a lane with space and be considerate to the other swimmers in the lane.  When everyone works together, stays sharp and swims close together, we can get everyone in the lane having a good workout.

See you Saturday!

Rob

 

Photo courtesy of Yiannis Theologos Michellis

Well done for your efforts last week on the highest intensity set we do in USRPT.  This week the ratchet set is back which is more a test of pace judgement and speed-endurance.  It’s a good length main set totalling 1,500m of swimming with gradually reducing rest intervals.  This means pace judgement is key.  Aim to negative split this set, i.e. start steady and pick up the pace gradually throughout the set to ensure you make the shorter turnaround times.

See you Saturday!

Rob

Back by popular demand it is USRPTs this week!  OK, it’s not really popular demand but because I get to choose sessions that I think will help us build towards the race season, but who’s checking?

As a reminder, USRPT stands for Ultra Short Race Pace Training and it is has some very simple rules to make it a very effective form of training for building your speed.  They are:

  1. Swim every 50 fast.
  2. Leave exactly 5s intervals between swimmers and take your time for each 50.
  3. Repeat until your time drops by 1s or more.  When this happens miss out the next 50m.
  4. If the person in front of you misses a 50m for this reason DO NOT close the gap on the next swimmer – keep to the same turnaround for yourself for the whole set.
  5. You do not get to choose when you miss a 50m.  The clock decides when you miss a 50m by telling you your time dropped by 1s or more.
  6. If you do not miss out any 50s then you have not worked hard enough on the set.  Hang your head in shame!

See you Saturday!

Rob

PS Some of you already know that the secret to this session is all about easy-speed.  You also have to put in a good amount of effort but pushing too hard often makes you go a bit slower.  So do try and use this set to practice easy-speed at a higher stroke rate than what we have done in previous weeks.

Photo by Nicolas Hoizey on Unsplash

Well done for all of your efforts last week in the Will Clarke set of fast and steady 50s.  One of the things I really like about that set is how comfortable it feels on the steady-paced 50s even though you are still swimming pretty quickly.  This feeling is what I call easy-speed.  This week we are going to return to main set of “Prime 100s” to help practise more easy-speed.

The Prime 100s set is one of the longest main sets we do and mixes slightly faster 100s on the prime numbered 100s (2, 3, 5, 7, 11, etc) with steady steadier paced 100s on the others.  If you did the time trials this year you will know your Critical Swim Speed (CSS) and the faster ones should be about 2s faster than your CSS and the slower ones 2s slower.  For those that don’t know your CSS, it is roughly the pace that you can sustain for about 30 minutes of continuous swimming.  The variation in pace on the set this week should give you more chance to search for easy-speed. So relax and enjoy the search!

See you Saturday!

Rob

Well done for all of your efforts last week on what was a pretty tough main set of speed endurance work.  I also really liked the good lane choices some of you made after reading the session – some moving down a lane and others challenging themselves to make some turnaround times they have not achieved before.

This week you will have a similar challenge as we take on the Will Clarke set of fast and slow 50s.  The secret to this set is making sure you are able to change pace and not just hang on to make the turnaround times all at the same pace.  Better swimmers are usually better than weaker swimmers at having a good chance of pace between warm-up, endurance and sprint pace swimming and this is a good set to work on that change of pace.  But that is only possible if you choose a turnaround time where you are challenged and can also vary your pace.

See you Saturday!

Rob

We are in to the busy time of year where we have very full lanes so it is particularly challenging to ensure we all get a good swim.  To be fair to everyone, please do try and follow some simple rules as much as possible:

  1. Please turn up on time if at all possible.  It is disruptive to other swimmers if you are late, especially when the lanes are very full.  I know it is not always possible for everyone to turn up on time, due to family commitments and the like, but please do if you can.
  2. Please sign in and pay, for the lane you plan to swim in, before getting in the water.  The sign-up sheet should tell you which lanes have space if people correctly sign in.
  3. Please be flexible and consider moving lane if appropriate.  Everyone in the pool should be able to get a good workout in a faster or slower lane than their normal lane.  In a faster lane you may need to miss out some of the reps and keep out of the way of faster swimmers some times.  When swimming in a slower lane you may need to put more effort in to each rep to get a similar training effect from the set.

This week we will be doing some speed endurance 100s to continue the faster-paced work we started last week after some more practice on higher stroke rate drills in the warm up.  See you Saturday!

Rob

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